Metro Monthly

Encourage healthy summer activities
for your children

By Vicki Haywood Doe
Special to the Metro Monthly

Summer can be a great time of year to encourage healthy fun and playful activities for children and families. The weather is better, families have more time off, and there are many fun physical activities available in the community.

Research has shown that making physical activity and healthy living a priority tend to bond families together and promote healthy habits that can last a lifetime.

Lack of physical activity is one of the contributing factors to the high prevalence of obesity and overweight in the United States. According to the National Institutes of Health (NIH), and U.S. Department of Health and Human Services, 50 percent of adult Americans are considered overweight, an increasing amount of children and adolescents are following this path.

More than 10 percent of preschoolers between the ages of two and five are obese and overweight. Within the last decade, 15 percent of American children and adolescents between the ages of six and 19 years old were overweight. Since then, that percentage has tripled, and the prevalence of obesity in children and adolescent is growing rapidly.

This has caused concern in the healthcare community and for parents as well; because being overweight at an early age increases the likelihood of being overweight as an adult. According to the National Center for Chronic Disease Prevention and Health Promotion, overweight and physical inactivity increases the risk of health complications such as cardiovascular disease, adult-onset diabetes, high blood pressure, stroke, insulin resistance and glucose intolerance and premature death.

The American College of Sports Medicine (ACSM) and U.S. Centers for Disease Control and Prevention (CDC) recommend youth to increase their physical activity by a total of at least 30 minutes a day to improve health. This can be done in short five to 10 minute bouts adding up to a total of 30 minutes. Activities should be fun such as bike riding, playing tag with friends, playing catch, jumping rope, and swimming, playing their favorite sports, and dancing to their favorite music. Parents should monitor and reduce sedentary activities at home; which includes TV watching, video games and computer time by at least 30 minutes a day.

The National Institutes of Health and many other health organizations have information networks for families with helpful tips to get your child and family moving. Here are six important guidelines that may help you get started:

• First, have a family meeting to discuss the reasons for making healthy choices. Everyone should be involved and should make suggestions as a family. Set goals and action steps. Write down the goals.

• Set a good example. Be a positive role model. If your child sees that you are having fun being physically active, more than likely they will want to be active also.

• Encourage your child to join a sports team, such as basketball, soccer, dance, and gymnastics at school, at the recreation center, or at your local community groups. If possible, participate in summer camp programs and sport camps.

• Find out what your child likes to do. Your child may not feel comfortable participating in sport activities. Find physical activities that are fun that your child chooses to do on his or her own. There are other community activities to participate such as parks, bike trails, skating rinks, and community fitness centers.

• Be active together as a family. Plan active trips to the zoo, the beach, a family bike ride, hiking or a walk through the park. Even active chores can be fun such as washing the car, housecleaning, gardening, and lawn care.

• Have fun! Making positive changes toward a healthier lifestyle starts at home. Parents should gradually change their family’s physical activity. Like most things, success is more likely if every family member contributes to the planning process. Participating in fun activities that everyone enjoys will ensure the success of staying physically active. A family that stays active together will not only stay fit together but will improve their health now and for a lifetime.

Vicki Haywood Doe, M.A. A.B.D., HFS, is a clinical exercise physiologist and health fitness director for Vicki Doe Fitness, LLC in Niles, Ohio.